01.15.2014

 In WOD

Warm Up

Foam Roll and Hip Mobility

Then 2 Rounds

  • 10 Good Mornings
  • 10 Goblet Squats @ 30X1
  • 10 Ring Rows @ 2011

Strength/Skill

4 Sets

  • A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
  • A2: Weighted Pull Ups x 2-3 reps @ 2011 – Rest 60 seconds
  • A3: FLR on Rings x 30-45 seconds – Rest 60 seconds

MetCon

 Whole Life Challenge Baseline Workout

Complete as many reps as possible in 11 minutes of:

  • Run 800m
  • 75 Air Squats
  • 50 Sit Ups
  • 25 Push Ups
  • AMRAP Burpees in the time remaining

Score is total reps

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